140 min
Warm up for 15 min + 20 m HSW
- HSW PR 6 m UB
1.Gymnastics
A. MU practice for 70 min
- SS 2 x 10
- RS 3 x 8
- TWB 4 x 2
- HTR 4 x 1
- MU as. 7 x 1
- MU 3
- HTR + MU 5 x 1
- Total of 15 MU

2.Weightlifting
A. Jerk from blocks: 20 min to find a heavy double

3.Accessory
A. 3 rounds:
3+3 Turkish get up - 12 kg
10 Scap pull ups
300 m easy ski